The bent-knee Copenhagen hip adduction is an advanced exercise that combines the isometric stabilization of the Copenhagen plank with dynamic adductions to challenge the core stabilizers and adductors. This exercise targets the same muscles as the side plank, including the obliques, shoulders, and lateral hips, but places extra emphasis on the adductors and is more difficult than side planks on the floor. Most lifters will need to progress to this version after mastering the basic side plank or Copenhagen plank first.
Strengthens and stabilizes the core, shoulders, and hips
Excellent progression once side planks become too easy